Announcements
Feiertagsöffnungszeiten 31.12. – 01.01.16
Do 31.12.15
08:00 – 09:00 Kurs
09:00 – 10:00 Kurs
10:00 – 12:00 Open Box
Fr 01.01.16
Gym closed!
Relax and Welcome 2016
CrossFit Salzburg – Kurs
Warm-up
10 min. Quickie Warm-up (No Measure)
Movements Walk-Through (No Measure)
WOD
Metcon (5 Rounds for reps)
“NEW YEARS WOD”
EMOM x 25 min.
Min.1: 1-arm Snatches KB 32/24//24/16kg
Min.2: TTB
Min.3: Deadlifts 100/70//80/50kg
Min.4: HSPU or Wall walks
Min.5: Bar Muscle Ups or Burpee C2B or Burpee Pull Up.
Scale weights as needed.
You pick the number. Be consistent throughout the entire EMOM.
Your score is your highest + least number of reps. at each station.
Start strong and finish strong!
e.g.: You score 12,12,10,9,8 1-arm Snatches, 12+8=20 will be your final score on Min.1 = Round 1.
Same is true for all other stations.
Scoring:
Round 1 = Min.1
Round 2 = Min. 2
Round 3 = Min. 3
Round 4 = Min. 4
Round 5 = Min. 5